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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1 – Strict press (Weight)

16 min EMOM

Min 0-2 warm up technique

Min 2: 10 reps

Min 4: 8 reps

Min 6: 5 reps 80%-

Min 8: 5 reps 80%-85%

Min 10: 5 reps 80%-85%

Min 12: 5 reps 80%-85%

Min 14: 5 reps 80%-85%

between sets do 3 stair runs or 10 pistols (modify as needed)

S2: Sport – ass,wb,GHD (Time)

4 rounds

25/15 Cal Assault

25 Wall Balls 20/14

20 GHD

RX+: 30/20lbs

RX: as written

SP: 14/10lbs and 18/10 cal

Stagger starts on the 2 minute with fastest atheltes out first.

L1: L1 – 16 min shuttles (No Measure)

16 min EMOM

Min 1: 4 shuttle sprints 20m

Min 2: 20m Side walking lunge

Min 3: 3-5 stair runs

Min 4: 20m banded side step

6 week: 3 shuttles, 10m side lunge, 3 stairs

L2: Life-Hinshawish (Time)

3 rounds

200m row or run

12/8 cal assault

200m row or run

12 hanging tucks

200m row row or run

12 knee push ups

200m row or run

12 DB bent over row 30/20lbs

RX: as written

SP: 20/10lbs,

6 week: 2 rounds

21 min cap

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold